Wall Chest Stretch Back Contract-Relax (PNF)

Intermediate
Written By Danielle Enos (Dani Winks)

Flexopedia > Shoulders

Wall Chest Stretch Back Contract-Relax (PNF)

Muscle Group(s) Stretched: Shoulders (Chest)

Muscle Group(s) Strengthened: Shoulders/Back

Type of Stretch: Active Static

Difficulty: All Levels

Suggested Prerequisites: none

This variation of the Wall Chest Stretch helps strengthen the muscles in the back of the shoulders to support a deeper chest and front-of-the-shoulder stret

How To

Step 1

Start in a Wall Chest Stretch with your elbow at shoulder height.

Step 2

Staying in the stretch, contract the muscles in your upper back on the backside of your shoulder by trying to pull your forearm backwards away from the wall - it’s OK for the arm not to move, as long as you’re feeling a squeeze! Hold this squeeze for 10 seconds, then relax. If it feels good, you can lean a bit deeper into the stretch.

Step 3

Repeat for another 2-3 rounds total.

Modifications

Make it easier:

  • Start in a less-intense stretch by rotating your torso slightly towards the wall.

Make it harder:

  • Experiment with bringing the elbow a bit higher, or a bit lower, and try this in those positions if they feel more challenging.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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Wall Chest Stretch Pec Contract-Relax (PNF)